WOD: Monday, September 11th, 2023

Warm-up: Group Dynamic 

• 2 Minutes of Movement 
• :20s of High Knees, Air Squats, Burpees 
• Pigeon Stretch – 1 Minute per side 

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Strength: Make-Up Test (17 Minutes) 

• Build to a 1 Rep Max 

Your choice of Front Squat, Snatch, or Bench Press 

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Workout: AMRAP x 16 Minutes 

• 9 Thrusters (95/65)
• 11 Toes to Bar 
• 21 Double Unders

*Every 4 Minutes (including 0:00) complete:

• Run to the end of the driveway (150M Air Runner) 

*Score is total # of rounds + reps completed in 16 Minutes

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Cardio Option: AMRAP x 16 Minutes 

• 9 Atomic Sit Ups (25/15)
• 11 Toes to Bar 
• 21 Double Unders

*Every 4 Minutes (including 0:00) complete:

• Run to the end of the driveway (150M Air Runner) 

*Score is total # of rounds + reps completed in 16 Minutes

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 DB Side Bends (50/35)